WARMUP
## 30 Seconds
Plate Hops
PVC Pass Throughs
Single Unders
Plate Ground to Overhead
PVC Sotts Press
Single Unders
Plate Lateral Squats
PVC Overhead Squats
Single Unders
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Child’s Pose: 1 Minute
## Chest Stretch: 30 Seconds Each Side
# TEACHING
## DOUBLE UNDERS
### Movement Prep
30 Seconds of Single Under Practice
30 Seconds of Double Under Practice
### Movement Subs
* Reduce Reps
* 1 Minute of Practice
* 75 Single Unders (1.5x)
## BAR MUSCLE-UPS
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Knees Up (Big Push Down + Knees Up Near Bar)
1-3 Bar Muscle-up Attempts
### Movement Subs
* Reduce Reps
* Jumping Bar Muscle-ups From Box
* Banded Bar Muscle-ups
## POWER SNATCHES
### Movement Prep
6 Snatch Grip Behind the Neck Push Jerks (Catch Lower with Each One)
3 Hang Power Snatches
3 Power Snatches
*Build Up to All 5 Planned Workout Weights*
WOD
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches
*Build in Power Snatch Weight*
